Initial And Basic Muscle Conditioning
“We should always work from big muscle to small muscle, starting with the back, followed by chest, then shoulder, and ending with biceps and triceps,” says the coach. In the case of the paddle, both the upper and lower train is involved, so a full body routine can be a correct way to prepare the activity when starting from scratch. “In this phase you can use elastic bands or rubber bands, to add extra resistance to the exercises,” he adds.
On the other hand, it is also advisable to dedicate a couple of weekly sessions to aerobic training, such as running or riding a bicycle, since, among other things, it improves lung capacity and will serve to withstand fatigue during matches better.
Increased Strength For Hits And Displacements
The goal of anaerobic training complementary to the activity, as in any other discipline, is to achieve maximum strength in the muscles involved in this sport. For this, it is good to follow a routine in which weight-bearing exercises are introduced, trying to increase it gradually. At this point it is vital to have the experience of a professional who adapts the activities to the needs and needs of each person, always pursuing the optimization of their performance.
Improvement Of Movement Speed And Explosiveness
How? Through plyometric exercises, which combine characteristics of aerobic and anaerobic training looking for maximum power. That is to say, to internalize the movements and that these become faster and explosive through the correct work of the muscular contractions.
“The plyometric exercises in the paddle aim to improve the player’s ability to harmonize and coordinate speed and strength, that is, power. It is the culmination of a working process of the qualities of coordination, strength, and speed that will allow us, for example, to change direction quickly, accelerate more efficiently, be more explosive in our movements or hit the ball at a higher point thanks to a good power of legs “, recognizes Mapis Borra. “This type of work will consist of ‘multi-high’ exercises, two or one legs, interspersing different distances and heights depending on the level of the athlete,” he adds.